Feel Your Best and Vitalize Your Body

A step-by-step program that integrates nutrition, yoga, and self-care strategies for well-being.

  • Exclusive content including daily lessons, educational videos, yoga and meditation classes, and resources

  • Step-by-step education with daily action steps

  • 4-weeks of menu plans, recipes, and shopping lists

30-Days to Vitality Program

  • 1

    Start Here

  • 2

    Meal Plans and Resources

    • Intro to a Whole-Food Plant-Based Diet

    • Meal Plans and Shopping Lists

    • Optional Supplements for Vitality

  • 3

    Yoga Classes

    • Yoga Class for Positive Energy

    • Yoga Class for Stress Relief

    • Yoga Class for Cleansing and Digestion

    • Yoga Class for Strength and Weight Loss

  • 4

    Day 1 - Create a Wellness Routine

    • Create a Wellness Regime

  • 5

    Day 2 - Create a Fitness Routine

    • Create an Fitness Routine

  • 6

    Day 3 - Prepare to Eat Healthy

    • Organize Your Kitchen

    • Read Labels

  • 7

    Day 4 - Nutrients

    • An Overview of Nutrients

    • Guided Tutorial for Nutrient Tracking

  • 8

    Day 5 - Dietary Fats

    • Best Food Sources of Dietary Fats

  • 9

    Day 6 - Carbohydrates

    • Best Food Sources of Carbohydrates

  • 10

    Day 7 - Protein

    • Best Food Sources of Protein

  • 11

    Day 8 - Fall in Love With Hydration

    • Hydrate Your Body

  • 12

    Day 9 - Healthy Eating Guidelines

    • Learn What to Eat and When

  • 13

    Day 10 - SMART Goal Setting

    • Set SMART Goals

  • 14

    Day 11 - Break Up With Simple Sugars

    • Control Your Sugar Cravings

  • 15

    Day 12 - Break Up With Booze

    • Cut Out Booze

  • 16

    Day 13 - Eat to Burn Fat

    • Burn Fat With These Nutrients

    • Guidelines for Weight and Body Fat %

  • 17

    Day 14 - Nourish Your Workouts

    • Fuel Your Workouts

  • 18

    Day 15 - Enhance Your Electrolyte Balance

    • Learn About Electrolytes

  • 19

    Day 16 - Eating Healthy on the Go

    • Eating on the Go

  • 20

    Day 17 - Digestive Health

    • Enhance Your Digestion

    • Identify Hidden Food Sensitivities

  • 21

    Day 18 - Liver Support

    • Support Your Liver Health

  • 22

    Day 19 - Reduce Stress

    • Support Your Adrenal Health

  • 23

    Day 20 - Support Your Thyroid

    • Support Your Thyroid

  • 24

    Day 21 - Improve Your Sleep

    • Receive High-Quality Sleep

  • 25

    Day 22 - Break Your Unhealthy Patterns

    • Overcome Unhealthy Habits

  • 26

    Day 24 - Self-Care

    • Fill Your Cup

  • 27

    Day 25 - Gratitude

    • Practice Gratitude

  • 28

    Day 26 - Stay Positive With Affirmations

    • Positive Affirmations

  • 29

    Day 27 - Cultivate Mindfulness

    • Mindful Cooking

  • 30

    Day 28 - Calm Your Mind With Meditation

    • Create a Meditation Practice

    • Guided Meditation Class

  • 31

    Day 29 - Center Yourself With Deep Breathing

    • Create A Deep Breathing Practice

  • 32

    Day 29 - Time to Reflect

    • Reflection and Future Goal Setting

  • 33

    Day 30 - Celebrate Your Vitality!

    • Congrats! Let's Celebrate!!

Meet Your Guide

Integrative Health Coach, Master Nutrition Therapist, Yoga Instructor

Jessica Lee Reader

Hi, I’m Jessica Lee Reader, an Integrative Health and Wellness Coach, Master Nutrition Therapist, Yoga Teacher, and Wellness Program Creator. I provide coaching, classes, programs, events, and retreats to create an all-encompassing experience for your mind, body, and soul. Throughout the past 15 years, I’ve worked with thousands of individuals and groups to facilitate well-being via nutrition and stress management strategies. I love to coach, create, and lead programs based on my ever-expanding knowledge and energy. My ongoing passion for Vitalized Body fosters an environment where I can write about wellness alongside creating customized wellness programs. I provide services throughout South Carolina, North Carolina, and online. As an expert in well-being, I’m here to guide you to vitality. Please visit Vitalized Body's website to learn more and work with me - https://vitalizedbody.com